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  6. Filo vs. Pita bread

Filo vs. Pita bread — In-Depth Nutrition Comparison

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How are Filo and Pita bread different?

  • Filo is higher in Iron, however, Pita bread is richer in Calcium, Copper, and Selenium.
  • Filo contains 9 times more Saturated Fat than Pita bread. While Filo contains 1.47g of Saturated Fat, Pita bread contains only 0.166g.

Phyllo dough and Bread, pita, white, enriched are the varieties used in this article.

Infographic

Filo vs Pita bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Filo
Filo
2
:
8
Pita bread
Pita bread
Contains more Iron +22.5%
Contains more Calcium +681.8%
Contains more Magnesium +73.3%
Contains more Phosphorus +29.3%
Contains more Potassium +62.2%
Contains more Zinc +71.4%
Contains more Copper +66.3%
Contains more Selenium +16.3%
Equal in Manganese - 0.481
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Pita bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 99% 19% 42% 11% 70% 23% 56% 63% 148%
Contains more Iron +22.5%
Contains more Calcium +681.8%
Contains more Magnesium +73.3%
Contains more Phosphorus +29.3%
Contains more Potassium +62.2%
Contains more Zinc +71.4%
Contains more Copper +66.3%
Contains more Selenium +16.3%
Equal in Manganese - 0.481

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Filo
Filo
2
:
6
Pita bread
Pita bread
Contains more Vitamin K +1150%
Contains more Vitamin E +275%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B5 +31.5%
Contains more Vitamin B6 +13.3%
Contains more Folate +21.6%
Equal in Vitamin B2 - 0.327
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Pita bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 0% 150% 76% 87% 24% 8% 81% 0% 1%
Contains more Vitamin K +1150%
Contains more Vitamin E +275%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B5 +31.5%
Contains more Vitamin B6 +13.3%
Contains more Folate +21.6%
Equal in Vitamin B2 - 0.327

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
:
3
Pita bread
Pita bread
Contains more Fats +400%
Contains more Protein +28.2%
Contains more Other +11.8%
Equal in Carbs - 55.7
Equal in Water - 32.1
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Pita bread
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more Fats +400%
Contains more Protein +28.2%
Contains more Other +11.8%
Equal in Carbs - 55.7
Equal in Water - 32.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Pita bread
Pita bread
Contains more Monounsaturated Fat +2899%
Contains more Polyunsaturated fat +72.5%
Contains less Saturated Fat -88.7%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Pita bread
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Contains more Monounsaturated Fat +2899%
Contains more Polyunsaturated fat +72.5%
Contains less Saturated Fat -88.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Pita bread
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Filo Pita bread Opinion
Net carbs 50.7g 53.5g Pita bread
Protein 7.1g 9.1g Pita bread
Fats 6g 1.2g Filo
Carbs 52.6g 55.7g Pita bread
Calories 299kcal 275kcal Filo
Sugar 0.18g 1.3g Filo
Fiber 1.9g 2.2g Pita bread
Calcium 11mg 86mg Pita bread
Iron 3.21mg 2.62mg Filo
Magnesium 15mg 26mg Pita bread
Phosphorus 75mg 97mg Pita bread
Potassium 74mg 120mg Pita bread
Sodium 483mg 536mg Filo
Zinc 0.49mg 0.84mg Pita bread
Copper 0.101mg 0.168mg Pita bread
Manganese 0.476mg 0.481mg Pita bread
Selenium 23.3µg 27.1µg Pita bread
Vitamin E 0.08mg 0.3mg Pita bread
Vitamin B1 0.541mg 0.599mg Pita bread
Vitamin B2 0.341mg 0.327mg Filo
Vitamin B3 4.073mg 4.632mg Pita bread
Vitamin B5 0.302mg 0.397mg Pita bread
Vitamin B6 0.03mg 0.034mg Pita bread
Folate 88µg 107µg Pita bread
Vitamin K 2.5µg 0.2µg Filo
Tryptophan 0.088mg 0.105mg Pita bread
Threonine 0.194mg 0.257mg Pita bread
Isoleucine 0.246mg 0.349mg Pita bread
Leucine 0.49mg 0.634mg Pita bread
Lysine 0.158mg 0.219mg Pita bread
Methionine 0.126mg 0.16mg Pita bread
Phenylalanine 0.359mg 0.446mg Pita bread
Valine 0.286mg 0.394mg Pita bread
Histidine 0.159mg 0.195mg Pita bread
Saturated Fat 1.47g 0.166g Pita bread
Monounsaturated Fat 3.149g 0.105g Filo
Polyunsaturated fat 0.923g 0.535g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Pita bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Filo
36%
Pita bread
Minerals Daily Need Coverage Score
47%
Filo
55%
Pita bread

Comparison summary

Which food is richer in minerals?
Pita bread
Pita bread is relatively richer in minerals
Which food is lower in Saturated Fat?
Pita bread
Pita bread is lower in Saturated Fat (difference - 1.304g)
Which food is richer in vitamins?
Pita bread
Pita bread is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Pita bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174915/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.